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  • Acne and Vitamin B12 

    Acne and Vitamin B12 

    Acne can be triggered in one in ten people who get vitamin B12 injections.

    “Acne is a disease unique to humans.” Why do we even get it? Well, think about the distribution of those greasy sebaceous glands. They’re “on the face, chest and back; these are exactly the same structures that pose the greatest obstruction during childbirth…Having extra lubrication at these sites would help make the baby more slippery for birth conferring a selective advantage to successful delivery.” Perhaps, but what triggers them to become inflamed into pimples later in life?

    “In westernized societies, acne vulgaris is a nearly universal skin disease afflicting 79% to 95%” of teens. Not even a single case could be found in some populations where more “traditional” diets are eaten (i.e., minimally processed, high-carb, low-fat diets). “Nutrition counseling” has been suggested “as a first-line or adjunctive therapy…for individuals with mild to moderate acne.” It looks like high glycemic foods and dairy products are “exacerbating factors,” so we’re talking about sugar, soda, refined junky carbohydrates, white flour, breakfast cereal, and dairy products, like milk, cheese, yogurt, and whey, as well as saturated and trans fats, which are concentrated in meat, dairy, junk, and fast food. You can see a table detailing this below and at 1:21 in my video Do Vitamin B12 Supplements Cause Acne?.

    “Acne patients should be encouraged to discontinue any whey protein supplements they might be taking,” for example. “The relationship between milk and acne severity may be explained by the presence in dairy of normal reproductive [sex] steroid hormones or the enhanced production of polypeptide [growth] hormones such as IGF-1…” What if you gave up dairy a month ago and there’s still no change? “It should be noted that changes in acne due to any pharmaceutical treatment or dietary changes are likely to take at least 10 to 12 weeks,” so you have to stick with it.

    “Acne patients,” not surprisingly, “were more than twice as likely to have a non-vegan diet compared with controls,” but the difference did not reach statistical significance. Were the vegans eating a lot of vegan junk? Maybe, but what about the paper entitled, “Vitamin B-12 Induced Acne”? Mammalian herbivores, including nonhuman primates like gorillas, and our fellow great apes, get all the B12 they need by practicing coprophagy, the eating of feces, but my preference would be to take B12 supplements. And you don’t have to worry about getting too much because it’s been reported that “there are no reports of adverse effects associated with excess B12 intake”—but that’s not true. First described back in the 1950s, acne erupts in about one in ten people within days or even hours of getting an injection of vitamin B12, which then disappears rapidly when injection “treatment is discontinued.”

    At the time, we had no idea what the mechanism might be, and the problem remained unsolved until just a few years ago when we finally figured it out: Vitamin B12 modulates the gene expression of the skin bacteria that cause acne. Researchers swabbed the skin of ten people before and after being injected with vitamin B12. As you can see below and at 3:20 in my video, it turns out that the level of B12 on our skin is proportional to the level in our blood, so, after a B12 injection, the bacteria on our skin have to make less of their own B12. As a result, the acne bacteria could concentrate instead on using their cellular machinery to churn out more compounds to attack our face and “induce inflammation in acne.” 

    Indeed, as you can see here and at 3:53 in my video, without excess B12 on the skin (with B12 shown in green), the bacteria have to make most of it on their own at the expense of porphyrins (shown in red), which can trigger acne inflammation. When there is a lot of B12 floating around, the bacteria don’t have to waste resources and, instead, can focus on trying to pimple you up. 

    So, what do you do? We know that individuals on plant-based diets have to take supplemental B12, but we don’t have to get injections. Vitamin B12-related acne tends to occur only “in dosages in excess of 5 to 10 mg per week.” That’s 5,000 to 10,000 micrograms a week, which is well in excess of the 50 micrograms a day or, alternately, the 2,000-microgram single weekly dose that I recommend. The only time you should be taking 5,000 to 10,000 micrograms a week is if you are treating B12 deficiency. If you remember from my previous video, B12 deficiency is treated with 1,000 micrograms a day for a month or more, as shown below and at 4:35 in my video, and that could potentially trigger acne. 

    For example, a vegan woman who hadn’t been taking B12 developed a deficiency and had to be treated with such high doses of the vitamin that her face erupted in acne, as you can see at 4:49 in my video. All the more reason not to become B12-deficient in the first place. But, even if you do get B12 injections, the likelihood of it triggering acne may only be about one in ten.

    For background and my updated recommendations, see my extended look at vitamin B12 in the related posts below. All of these videos can be found in one digital download. Check out Latest Vitamin B12 Recommendations.

    I previously explored vitamin B12’s role in stroke risk, which you can also see in the related posts below. That series is available for digital download, too: Why Do Vegetarians Have Higher Stroke Risk?.

    Up next is Do Vitamin B12 Supplements Cause Bone Fractures and Lung Cancer?.



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  • How Navneet Kaur Is Championing Regulatory Excellence In The Pharmaceutical Industry

    How Navneet Kaur Is Championing Regulatory Excellence In The Pharmaceutical Industry

    Navneet Kaur
    Supplied

    Navneet Kaur, a seasoned Senior Manager in Regulatory Affairs, embarked on her journey driven by a deep passion for science and a commitment to improving patient health. Her academic foundation includes a Bachelor’s and Master’s in Chemistry (Honors) from Guru Nanak Dev University, an M.S. in Regulatory Affairs for Drugs, Biologics, and Medical Devices from Northeastern University, and over a decade of rigorous training in compliance and regulatory practices. She has built a career that seamlessly blends technical expertise with strategic decision-making. Kaur’s extensive experience spans multiple markets, including the United States, Europe, Canada, Australia, and Brazil, making her an asset in navigating the global regulatory environment.

    “Every product represents hope for countless patients, and it’s my job to navigate the intricate regulatory pathways, specifically in chemistry manufacturing and controls to make that hope a reality,” Navneet shares.

    Understanding the Risks

    Spending the early years of her professional life in quality and compliance, Kaur gained a profound understanding of the high stakes involved when quality, safety, and efficacy do not meet the required standards. With an average of over 1,284 drugs recalled annually, the pharmaceutical industry demands vigilance. Quality control issues, ranging from incorrect labeling to contamination, can result in costly recalls, regulatory fines, and reputational damage.

    Thankfully, there are many ways to prevent these setbacks, particularly through audits and regulatory inspections. A quality management system helps identify potential issues before they escalate, ensuring compliance with regulations and maintaining the safety and efficacy of pharmaceutical products. Regular audits also help catch discrepancies early, reducing the risk of significant financial and operational impacts​​.

    The Power of Prevention

    Preventing setbacks is paramount, and Kaur recognizes the importance of audits and regulatory inspections. A strong quality management system not only identifies potential issues early but also ensures compliance with regulations while maintaining the safety and efficacy of pharmaceutical products. Regular audits catch discrepancies, mitigating financial and operational risks. Kaur’s expertise in this area has been instrumental in safeguarding the integrity of numerous pharmaceutical products.

    From Quality Control to Regulatory Mastery

    Kaur started her professional journey at Ultra-Chiron Pharmaceuticals as a quality control analyst, where she developed her skills in product testing, on-the-floor quality assurance, drug product reviews, and compliance. At Parabolic Drugs Ltd., she played a pivotal role in establishing a stability testing laboratory for Active Pharmaceutical Ingredients (APIs), ensuring compliance with ICH guidelines. As a quality assurance officer at Ranbaxy Laboratories Ltd. (now Sun Pharmaceuticals Ltd.), Kaur managed deviations, conducted root cause analyses, implemented corrective and preventive actions (CAPAs), and collaborated with various departments to ensure adherence to regulatory standards.

    Global Regulatory Prowess

    Kaur’s move to the United States further solidified her regulatory expertise. At Sanofi Genzyme, she provided critical support for a remediation project, reviewing, assessing, and approving key documentation required to comply with FDA expectations. Hired as a Corrective and Preventive Actions (CAPA) expert, she addressed critical non-compliance issues for a pharmaceutical company in Cambridge, MA. She thoroughly assessed the vendor management system and prepared efficient processes to ensure the organization’s continued success. Her ability to review and approve crucial documentation—from Master Batch Records and deviations to analytical data and defining successful CAPAs—demonstrated her capacity to handle complex compliance issues effectively.

    She began her journey in regulatory affairs as an Associate, progressing to Senior Regulatory Affairs Associate at Johnson Matthey Pharmaceutical Services (now Veranova). At the Devens site in Massachusetts, she was pivotal in managing regulatory activities, developing submission strategies for drug substances supporting Investigational New Drug (IND) applications, and Abbreviated New Drug Applications (ANDAs). Her expertise extended to authoring and reviewing Module 3 documentation for drug substances, Drug Master Files (DMFs), and Active Substance Master Files (ASMFs), preparing comprehensive risk assessments, and ensuring compliance with evolving regulatory requirements—managed amendments and life cycle for all the products.

    Her proficiency in navigating the complex regulatory landscape ensured timely, high-quality submissions. Among her notable achievements, she successfully prepared and submitted drug substance dossiers for an oncology generic product to both the FDA and Brazil’s health authorities, leading to approvals in both markets and facilitating access to affordable oncology treatments. Additionally, she prepared and submitted a Drug Master File (DMF) dossier to Health Canada for a cardiovascular drug, which received approval and has since made a meaningful impact on patient care.

    Kaur has obtained Certificates of Pharmaceutical Products (CPP) for various countries on behalf of a prominent pharmaceutical client. A CPP, issued by the regulatory authority in the exporting country, serves to confirm that a pharmaceutical product adheres to rigorous quality, safety, and efficacy standards. This document is essential for the legal importation and distribution of medications in foreign markets, ensuring compliance with international drug manufacturing and distribution regulations while facilitating the global flow of quality-assured pharmaceuticals.

    Furthermore, Kaur has applied her extensive knowledge of the International Council for Harmonization (ICH) Q3D guidelines to conduct thorough risk assessments for multiple products. These assessments have critically evaluated the necessity for additional control strategies to ensure that elemental impurities (EIs) adhere to the Permitted Daily Exposure (PDE) limits, thereby reinforcing product safety and ensuring regulatory compliance.

    Driving Excellence at Alkermes Inc.

    In her current role at Alkermes Inc., Kaur continues to drive regulatory excellence. She collaborates with internal partners to develop regulatory Chemistry Manufacturing and Controls (CMC) strategies, preparing comprehensive clinical trial applications (CTAs), INDs and IMPDs (Investigational Medicinal Product Dossier). Her responsibilities extend to assessing, classifying, and performing regulatory impacts on the drug product changes. Her strategic mindset ensures that regulatory risks are identified early, safeguarding development projects. She is proficient in managing the CMC lifecycle.

    The Future of Regulatory Affairs

    As the pharmaceutical industry evolves, regulatory affairs professionals like Navneet Kaur are becoming increasingly vital. Her strategic approach, meticulous attention to detail, and ability to navigate complex regulations make her an invaluable asset. Kaur’s journey serves as an inspiration for aspiring regulatory professionals, highlighting the importance of strategic thinking, continuous learning, and a commitment to excellence.

    In an industry where the stakes are high and the margin for error is slim, Kaur stands out as a leader who consistently delivers regulatory excellence. Her capacity to prevent setbacks, navigate global regulations, and foster a collaborative environment ensures that pharmaceutical products meet the highest standards of quality, safety, and efficacy. As the industry looks to the future, professionals like Kaur will continue to shape the regulatory landscape and safeguard patient health and well-being worldwide.

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  • Collective Healing Starts with Deeper Understanding

    Collective Healing Starts with Deeper Understanding

    In today’s interconnected yet paradoxically divided world, the path to understanding each other requires more than just good intentions or calls for unity. While practices like loving-kindness meditation can help soften our hearts, true bridge-building demands something more: the cultivation of a deeper understanding.

    What Is Deeper Understanding?

    Mindfulness practices, including compassion meditations, settle the mind and prepare us to see the bigger picture beyond our immediate judgments. Yet a common mistake we all make is that once we feel calmer, we rush back into our worlds and don’t make time to gain a deeper understanding of the dissatisfactory situations we find ourselves in. If we don’t know the root causes for these situations, we can’t find the right solutions to resolve them.

    Meditation is an important first step. It’s like shining a light on the surface of a lake—it illuminates our immediate thoughts, reactions, and judgments without our getting caught in them. This initial glimpse brings us closer to our present moment experience and is a starting point for discovering what is underlying our reactions.

    Deep understanding is like diving below the illuminated surface to deeper waters, where light gradually dims. Through patient listening to ourselves and others, we begin to uncover hidden layers of meaning:

    • The root causes of our behaviors
    • The subtle biases that shape our views
    • Our needs and intentions
    • The complex web of interconnections between our experiences

    As we venture deeper, each level reveals new insights previously concealed from view, from our personal patterns to our shared human experiences.

    When we take time to listen with genuine openness, we can trace surface reactions back to their sources, examining the assumptions and beliefs that lie in deeper waters. This patient exploration helps us understand not just the immediate situation, but the broader context that created it: the historical patterns that shaped it, the various perspectives that surround it, and the potential consequences of our responses to it.

    This process of illumination and deep listening creates space for transformation. By understanding both what floats on the surface and what lies in the depths, we can begin to shift our habitual patterns and make choices that arise from genuine wisdom rather than reactive impulses.

    The Power of Understanding

    We are all shaped by our experiences, fears, and hopes. Our inherent biases may cloud our ability to see our interconnectedness, but they don’t negate it. The path forward isn’t about eliminating differences—it’s about building bridges of understanding across them.

    The path forward isn’t about eliminating differences—it’s about building bridges of understanding across them.

    What might change if we could:

    • Stop rushing to judgment and truly listen?
    • See our own fears reflected in others?
    • Recognize that everyone is acting from their best understanding?
    • Look beyond political labels to our shared humanity?
    • Address the root causes of our divisiveness?

    Pausing to step back for a deeper understanding is particularly important in the modern world to step out of our echo chambers.

    The Echo Chamber Effect

    Our modern information landscape often amplifies our differences while obscuring our common humanity. Social media algorithms, targeted advertising, and news feeds tend to create echo chambers where we mainly encounter views that confirm our existing beliefs (known as confirmation bias). This is not to say that there aren’t real and significant disagreements around some social and political issues. Yet in many cases, this digital architecture of division can transform different lifestyle choices or policy preferences into seemingly unbridgeable moral chasms.

    Breaking free from these echo chambers requires both personal boundaries and intentional engagement. While working with a group of researchers, I studied the lived experiences of young Black women to understand how to navigate these digital spaces more effectively. Together, we created educational materials including a freely downloadable handbook—“The Intentional User”—for empowered social media use.

    While the handbook was designed for young Black women, it contains useful strategies and skills for everyone to benefit from the opportunities social networks offer for skill building, connecting, and getting our message out while creating boundaries to protect our time and psychological well-being. The handbook also shares crucial skills—curiosity and compassion—for engaging across differences, helping users step outside their algorithmic bubbles while maintaining healthy digital boundaries.

    This dual approach—setting personal limits while reaching across divides—offers a path toward using social media in service of both individual growth and broader understanding. However, shifting the ways we engage with social media is only the beginning.

    Deeper Understanding to Intentional Action: A Three-Step Framework for Collective Healing

    In polarized times, meaningful change starts with how we show up in our communities. We don’t have to wait for the elections or the next big incident to start taking action, individually and collectively.

    If the above statement feels impossible for you right now, know that it’s OK to feel this way. When emotions run high and uncertainty prevails, we first need a framework for processing our experience and beginning to heal within. And, as we know, true healing also calls us to move beyond self-care to engage in dialogue and intentional action based on deeper understanding.

    Below, I share a mindful framework to return, listen, and begin taking practical steps to move from division to connection. The three steps are cyclical and work together.

    Step 1: Return to Non-Judging Awareness

    The first step, before responding on the spot or making decisions, is to return to our non-judging awareness of our present moment experience. Depending upon the situation and available time, choose from mindfulness-based practices such as the ones below:

    i. Pause and Center

    This is an invitation to simply pause and return to centered awareness before responding:

    • Take a few conscious breaths. 
    • Feel the breath moving and creating spaciousness in your body
    • Ground yourself physically—for example, feel your feet on the ground
    • Practice mindful walking, stretching, or being in nature

    ii. Inner Awareness 

    Turn your attention towards your inner experience with non-judgment and curiosity: 

    • Notice physical sensations (tension, racing heart, clenched jaw)
    • Observe thoughts without getting caught in them 
    • Name emotions as they arise, without trying to avoid, justify, or fix them (“There’s anger,” “There’s fear”)
    • Watch for automatic reactions and habitual patterns

    iii. External Awareness

    Once you feel centered in your own experience, direct your attention outward, with non-judgment and curiosity:

    • Observe others’ facial expressions and body language
    • Notice tone of voice and choice of words
    • Pay attention to the broader environment and context
    • Watch for collective emotions in groups
    • Notice what’s being said and what’s left unsaid

    Step 2: Listen for Deeper Understanding

    Once we feel connected with our inner and outer awareness, we can start to listen for a deeper understanding beyond surface reactions. When we hear someone express views that differ from ours, our first instinct might be to argue or dismiss. Instead, try these approaches:

        i. Practice Active Listening

    We use the filters, or default biases, shaped by our past conditioning to listen and react. It is helpful to rehearse strategies for disrupting your default biases and listen with an open mind:

    • Count to five before responding
    • Use phrases like “Help me understand…”
    •  Use phrases like “What I hear you saying is…” to check understanding
    •  Notice when you’re planning a rebuttal instead of truly hearing
    • Ask follow-up questions that deepen understanding rather than pose a challenge

         ii. Acknowledge Valid Concerns and Shared Values

    In my capacity as a town councilor, I worked in a community that was highly polarized on many critical issues. Yet, we shared legitimate fears of change and uncertainty, along with care for our loved ones and the community. In that, we were more similar than different. Experiment with the following suggestions:

    • Instead of “They don’t understand,” ask “What experiences shaped their view?”
    • Shift from “They’re wrong,” to “They’re responding based on their lived experiences”
    • Focus on common desires: safe communities, good schools, economic security
    • Identify mutual concerns: healthcare costs, environmental changes, children’s future

    Instead of “They don’t understand,” ask “What experiences shaped their view?”

       iii. Move Beyond Stereotypes

    No matter how good our intentions are to view situations in a balanced way, each of us brings a conditioned lens which automatically focuses on certain aspects of the situation while leaving out others. Here are a few practical ways to disrupt our stereotypes:

    • Question your assumptions about “those people”
    • Look for individual stories behind group labels
    • Remember times your own views have evolved
    • Seek out diverse perspectives intentionally
    • Notice binary thinking and expand possibilities

       iv. Explore Creative Solutions  

    When we let go of our attachments to our beliefs and assumptions, we make room for new possibilities. Trust that you will know what you need to know. Here are a few suggestions to engage fully and intentionally:

    • Engage with both/and instead of either/or thinking to explore new possibilities
    • Consider multiple truths existing together
    • Focus on shared aspirations
    • Build on others’ ideas

    Step 3: Begin Taking Action

    While our good intentions and deepening understanding are essential, the challenges we face call for engaged action aligned with our intentions and insights for collective healing. In our fast-paced, polarized culture, it’s natural to feel overwhelmed and step back from difficult situations. We might find ourselves avoiding uncomfortable conversations or disengaging from collective challenges that feel too complex or contentious.

    The challenges we face call for engaged action aligned with our intentions and insights for collective healing.

    Yet each of us has the capacity to contribute to positive change, even in small ways. By bringing mindful awareness and a deeper understanding to our various roles—as consumers, leaders, and community members—we can take meaningful steps toward building more connected communities. Here are some practical ways to begin:

    As Conscious Consumers

    Often, we may not see how our daily choices as consumers connect to our deeper values and impact our communities. Yet each purchase we make is an opportunity to support the kind of world we want to create. Our spending decisions ripple out to affect local cultures, environments, and the well-being of our neighbors. 

    Even in times of national division, we can strengthen our local communities through mindful choices about where and how we spend our resources. Here are some ways to align our consumer choices with our values:

    • Support local businesses across community divides
    • Join community-supported agriculture programs
    • Use local financial services that reinvest in your area
    • Participate in resource-sharing networks
    • Consider the values and consequences of the business on suppliers, employees, consumers, and the environment before giving your purchase dollars and attention to that business

    As Leaders

    Leaders have unique opportunities to create environments that foster understanding and bridge divides. Whether leading teams, organizations, or community initiatives, we can use our influence to build structures that support both individual growth and collective healing. Drawing from a deeper understanding of different perspectives and needs, here are ways to lead with intention for collective healing and growth:

    • Model respectful disagreement
    • Build diverse, inclusive teams that bring multiple viewpoints together
    • Create forums for open discussion
    • Implement fair policies that respect different viewpoints
    • Make time and space for developing skills for deeper understanding through workshops, training, and practice sessions
    • Allocate resources for ongoing learning and healing practices within the organization

    As Community Members

    We can seek out opportunities to build bridges across divides by aligning our thoughts, speech, and actions with our insights and intentions based on a deeper understanding of our shared humanity and unique journeys:

    • Join cross-cultural community projects
    • Participate in local government meetings
    • Start neighborhood initiatives that require cooperation
    • Create and join spaces for regular dialogue

    Moving Forward

    True resilience grows through consistent, intentional action emerging from a calm mind and deeper understanding. Each time we return to our non-judging awareness, listen deeply for a deeper understanding, and begin taking action, we create ripples of positive change throughout our communities. The goal isn’t to eliminate differences but to create spaces where differences contribute to our collective strength.

    Remember: Small actions, emerging from deeper understanding and repeated consistently, create lasting change. Start where you are, with what you have, and build from there. Each step toward understanding, no matter how small, contributes to our collective healing.



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  • Grateful and Glowing: How Expressing Appreciation Can Boost Happiness and Well-being

    Grateful and Glowing: How Expressing Appreciation Can Boost Happiness and Well-being

    Grateful and Glowing: How Expressing Appreciation Can Boost Happiness and Well-being

    Have you ever stopped to think about all the things you’re grateful for? Take a moment to reflect on the big things – your health, your family, your home – and the small things – a good cup of coffee, a beautiful sunset, a kind word from a friend. Expressing gratitude can have a profound impact on our happiness and well-being, and yet, it’s often something we forget to do on a daily basis.

    Gratitude is a powerful practice that can help us cultivate a more positive outlook, build stronger relationships, and increase our overall sense of fulfillment. In this article, we’ll explore the benefits of gratitude, how to incorporate it into your daily routine, and tips for expressing appreciation to others.

    The Science Behind Gratitude

    Studies have shown that people who practice gratitude on a regular basis experience a range of benefits, including:

    • Improved mental health: Gratitude can reduce symptoms of depression and anxiety, and even help alleviate stress.

    • Better relationships: Expressing appreciation can strengthen bonds with others, build trust, and improve communication.

    • Greater resilience: People who practice gratitude are more likely to bounce back from setbacks and challenges.

    • Improved physical health: Gratitude has been linked to lower blood pressure, stronger immune systems, and a longer lifespan.

    Incorporating Gratitude into Your Daily Routine

    So, how can you start incorporating gratitude into your daily routine? Here are a few tips to get you started:

    • Morning Gratitude: Start your day by writing down three things you’re grateful for. This can be as simple as a good night’s sleep, a hot shower, or a delicious breakfast.

    • Gratitude Jar: Create a jar or book where you jot down things you’re grateful for throughout the day. Reflect on your entries at the end of the day or week to see patterns and common themes.

    • Share Your Gratitude: Express your gratitude to others through words, actions, or small gestures. A simple thank you note, a kind word, or a helping hand can go a long way.

    • Mindfulness: Practice mindfulness by focusing on the present moment and the things you’re grateful for in this moment. This can be as simple as the sensation of your feet on the ground or the taste of a delicious meal.

    Expressing Appreciation to Others

    Expressing gratitude to others is just as important as practicing it yourself. Here are a few tips on how to do so:

    • Proper Acknowledgment: A simple "thank you" or gesture of appreciation can go a long way in showing your gratitude.

    • Specificity: Try to be specific with your gratitude, expressing exactly what you’re thankful for. This shows you’re genuinely appreciative and helps the person feel valued.

    • Listen Actively: When someone expresses gratitude to you, listen actively and respond with empathy and understanding. This helps build trust and strengthens relationships.

    • Gratitude Gestures: Show your appreciation through small gestures, such as cooking a meal, running errands, or offering to help with a task.

    Conclusion

    Gratitude is a powerful tool that can transform our lives, relationships, and overall well-being. By incorporating gratitude into your daily routine and expressing appreciation to others, you can experience a greater sense of happiness, fulfillment, and purpose. Remember, gratitude is a muscle that can be strengthened with practice, so start your journey today and watch your life glow with positivity and joy.

    FAQs

    Q: How long does it take to feel the benefits of gratitude practice?
    A: Studies suggest that regular gratitude practice can start showing benefits within a few weeks, with more pronounced effects after several months.

    Q: Is gratitude only for people who are naturally optimistic?
    A: No, gratitude can be practiced by anyone, regardless of personality type or natural disposition.

    Q: Can I express gratitude to those who have wronged me in the past?
    A: While it may be challenging, expressing gratitude to those who have harmed you can be a powerful step towards healing and forgiveness.

    Q: Can I practice gratitude with others in a group setting?
    A: Yes, gratitude can be practiced in a group setting, such as during team-building activities, meditation groups, or community service projects. This can be a great way to build bonds and foster a sense of connection with others.

    By incorporating gratitude into your daily routine and expressing appreciation to others, you can start building a more positive, fulfilling life. Remember, gratitude is a muscle that can be strengthened with practice, and its benefits will be evident in every area of your life.

  • Is Paracetamol Safe? Regular Use In Older Adults May Lead To Ulcers, Heart, And Kidney Complications

    Is Paracetamol Safe? Regular Use In Older Adults May Lead To Ulcers, Heart, And Kidney Complications

    Is paracetamol your go-to for everything from headaches to fever? You might want to think twice. New research reveals that regular use of this common painkiller in older adults could increase the risk of gastrointestinal, heart, and kidney complications.

    Paracetamol, also known as acetaminophen, is commonly used on its own to treat moderate to severe pain or combined with other ingredients in medicines for allergies, colds, and flu. While it is often taken without much thought due to its easy availability, it is not safe to use more than 4 grams (4,000 milligrams) of acetaminophen in a single day. If you are taking multiple products that contain acetaminophen, it can be difficult to track the total amount you are consuming. Previous studies have shown that long-term use of paracetamol may lead to serious kidney damage.

    A recent study published in Arthritis Care and Research explored the long-term health effects of using paracetamol to manage chronic pain associated with osteoarthritis. The findings suggest that frequent use of this common pain reliever may be linked to several serious complications, such as peptic ulcers, heart failure, hypertension, and chronic kidney disease.

    “Due to its perceived safety, paracetamol has long been recommended as the first line drug treatment for osteoarthritis by many treatment guidelines, especially in older people who are at higher risk of drug-related complications,” said Professor Weiya Zhang, the researcher who led the study in a news release.

    The researchers analyzed the health records of over 180,000 adults aged 65 and older who had been repeatedly prescribed paracetamol—defined as two or more prescriptions within a six-month period. This group’s health outcomes were then compared to those of approximately 400,000 adults of the same age who had never received repeated paracetamol prescriptions.

    The study found that repeated use of paracetamol increased the risk of peptic ulcer bleeding by 24%, uncomplicated peptic ulcers by 20%, lower gastrointestinal bleeding by 36%, heart failure by 9%, hypertension by 7%, and chronic kidney disease by 19%.

    “Whilst further research is now needed to confirm our findings, given its minimal pain-relief effect, the use of paracetamol as a first line pain killer for long-term conditions such as osteoarthritis in older people needs to be carefully considered,” Professor Zhang added.

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  • Preventing Food Poisoning | NIH News in Health

    Preventing Food Poisoning | NIH News in Health

    December 2024

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    Learn How to Keep Food Safe

    Don’t let bad food spoil your celebrations this holiday season. Follow safe food practices so everyone can keep enjoying the festivities after their meals.

    Germs like bacteria, viruses, and parasites—or the toxins they produce—can get into your food and make you sick. “The difficult thing is you can’t see these germs, and you can’t taste them,” says Dr. William Alexander, an NIH expert in food-borne illnesses.

    Germs can get into your food many ways. They may already be in some foods you buy, like raw meat, eggs, or fruits and vegetables. To lessen or get rid of germs, rinse your produce well and cook food to appropriate temperatures.

    Poor hygiene by food handlers can also lead to food contamination. That’s why it’s important to wash your hands and any surfaces food touches when you’re preparing it.

    Leaving food out for too long or not storing it at proper temperatures can help germs grow and multiply. Be sure you’re following safe food practices. Learn more about food safety.

    When too many germs get into your food or water, you can get sick. Your symptoms and how long they last depend on the type of germ or toxin, and how much you consumed. You may get diarrhea, abdominal pain, vomiting, fever, or chills.

    “Most people who eat infected food get over it with a few, very mild symptoms,” says Dr. Shahida Baqar, an NIH expert on food-borne illnesses. But, sometimes, the bugs can multiply in your gut and lead to more serious illness and disease.

    Certain people are at higher risk for severe illness. These include children under age 5, pregnant women, people with weakened The system that protects your body from invading viruses, bacteria, and other microscopic threats.
    immune system    , and those over 65 years old.

    If you aren’t getting better after a couple of days, have a fever higher than 100 degrees, bloody stool, or are vomiting so often that you can’t keep fluids down, contact your doctor. Dehydration is one of the biggest issues from food poisoning. So be sure to drink plenty of fluids. Watch for symptoms of dehydration, like not peeing much, a dry mouth and throat, and feeling dizzy when standing.

    One type of E. coli infection produces a toxin that can lead to life-threatening kidney problems for kids. It can’t be treated with antibiotics, either. An NIH-funded study is testing whether giving these patients fluids through an IV can prevent kidney complications.

    NIH-funded researchers are looking for ways to prevent food-borne illnesses, too. Some are studying the biology of how bacteria and viruses get into and wreak havoc in the body. Others are trying to develop vaccines to help protect against food poisoning. But for now, the best way to avoid getting sick is to follow good hygiene and food safety practices.

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  • UCLA Student Sues Doctors, Claims She Was Misdiagnosed Of Gender Dysphoria, And ‘Fast-Tracked’ Into Transgender Surgery

    UCLA Student Sues Doctors, Claims She Was Misdiagnosed Of Gender Dysphoria, And ‘Fast-Tracked’ Into Transgender Surgery

    A 20-year-old UCLA student has filed a lawsuit against several California doctors, claiming she was misdiagnosed with gender dysphoria at age 12 and “fast-tracked onto a conveyor belt” of irreversible gender transition treatments.

    Kaya Clementine Breen accused the Center for Transyouth Health and Development at Children’s Hospital Los Angeles of misdiagnosing her with gender dysphoria, a condition that leads to distress when the gender identity does not match the sex assigned at birth, NBC News reported.

    Breen was sexually abused while she was young, which later led to anxiety, depression, and post-traumatic stress disorder. At just 11 years old, she began struggling with the idea of growing into a woman, believing life might be easier as a boy. Seeking help, she confided in her school counselor, who told her she was transgender and directed her to the hospital where she received the diagnosis and transition care.

    At just 12 years old, Breen was prescribed puberty blockers, followed by cross-sex hormones from ages 13 to 19. At 14, she underwent a double mastectomy to remove her breasts, a series of treatments she now claims were rushed and life-altering.

    Earlier this year, Breen began dialectical behavior therapy, a form of talk therapy aimed at helping individuals manage intense emotions. It was during these sessions that she started questioning her original diagnosis.

    Breen claimed that if she had received “real, genuine therapy first, instead of gender-specific therapy,” things would have been different. This realization prompted her to file a lawsuit against multiple California healthcare providers and hospitals involved in her diagnosis and treatment.

    “This case is about a team of purported health care providers who collectively decided that a vulnerable girl struggling with complex mental health struggles and suffering from multiple instances of sexual abuse should be prescribed a series of life-altering puberty blockers and cross-sex hormones, ultimately, receive a double mastectomy at the age of 14,” the lawsuit said.

    Meanwhile, a spokesperson from the Center for Transyouth Health and Development at Children’s Hospital Los Angeles told NBC News that the treatment at the center is “patient- and family-centered, following guidelines from professional organizations such as the American Academy of Pediatrics, American Medical Association, and Endocrine Society.”

    “We do not comment on pending litigation; and out of respect for patient privacy and in compliance with state and federal laws, we do not comment on specific patients and/or their treatment,” the spokesperson reportedly said.

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  • The Power of Running and Meditation: A Guide to Mindful Movement

    The Power of Running and Meditation: A Guide to Mindful Movement

    While this article has been reviewed for accuracy and fairness by Mindful editors, some material in this article was generated by AI. To learn more about our AI practices and why we sometimes use AI to generate content, please see our statement here.

    Combining running and meditation can create a powerful experience known as mindful running, which enhances both mental and physical health. This article will explore the benefits of integrating mindfulness into your running routine, offering insights into how this practice can improve your well-being and overall quality of life.

    Whether you’re a seasoned runner or new to the concept of mindfulness, this guide provides practical tips and techniques to help you embrace the power of running meditation, stay focused on the present moment, and enjoy a more fulfilling running experience.

    Key Takeaways

    • Mindful running is a powerful tool for improving mental and physical health, and can be adapted to suit individual needs and goals.
    • By incorporating mindfulness into your running routine, you can reduce stress, improve focus, and enhance overall well-being.
    • Remember to stay present, focused, and mindful, and to enjoy the journey of mindful running.

    What is Mindful Running?

    Mindful running is a practice that combines physical movement with mindfulness techniques to cultivate a greater sense of awareness and presence in the present moment.

    It involves paying attention to your breath, body, and surroundings while running, allowing you to stay focused and fully engaged in the experience.

    Combining mindfulness with physical activity like running can enhance mental and physical health, reduce stress, improve emotional resilience, and increase body awareness. Mindful running can be done anywhere, at any time, and can be adapted to suit individual needs and goals.

    Benefits of Running Meditation

    Enhanced Focus and Clarity

    Running meditation sharpens your focus by training your mind to stay present. This heightened awareness can translate into improved concentration in everyday life, allowing you to tackle tasks with greater clarity and efficiency.

    Increased Pain Tolerance

    Engaging in running meditation strengthens the connection between your mind and body. By paying attention to how your body feels during each step and breath, you develop a deeper understanding of your physical and mental state, fostering a sense of harmony and balance. 

    By practicing mindfulness during your runs, you become more attuned to your body’s sensations. This awareness can help you manage discomfort and increase your pain tolerance, making it easier to push through challenging workouts.

    Improved Cardiovascular Health

    Combining the physical activity of running with the calming effects of meditation can lead to better cardiovascular health. The rhythmic nature of running meditation promotes healthy heart function, improving circulation and reducing the risk of heart-related issues.

    Greater Emotional Resilience

    Running meditation helps build emotional resilience by enabling you to process and release negative emotions. As you focus on your breath and the present moment, you learn to navigate stressful situations with a calm and balanced mindset, enhancing your overall mental well-being.

    Strengthened Mind-Body Connection

    Engaging in running meditation strengthens the connection between your mind and body. By paying attention to how your body feels during each step and breath, you develop a deeper understanding of your physical and mental state, fostering a sense of harmony and balance.

    Incorporating these additional benefits into your running routine can further enhance your mental and physical health, making running meditation a valuable practice for overall well-being.

    Running Meditation Can Help Boost Mood

    Participating in moving meditation while running can immerse you in a sense of positivity. Running naturally triggers the release of endorphins, those mood-enhancing chemicals that can boost your spirits. By incorporating meditation into your run, you intensify this positive effect, which has been proven to help reduce symptoms of depression and anxiety.

    By anchoring yourself in the present moment and concentrating on your breathing pattern during running meditation, you foster a deep sense of well-being and emotional upliftment, making it a powerful method for improving mental health.

    Running Meditation May Provide More Energy

    Engaging in aerobic exercise, such as running, increases your heart rate and circulation, providing an energy boost. By combining running with meditation, you can keep your mind sharp, potentially altering your perception of the run’s difficulty. Staying fully aware of your body’s natural rhythm and taking deep breaths can help you tap into more energy during your run, enhancing both physical and mental performance.

    Running Meditation May Improve Performance

    Running meditation can help you find your flow during a workout. By staying mindful, you can connect with your body, discover a pace that feels comfortable, and lower the risk of injury. Being present and in tune with how your body feels can enhance your running routine and lead to better outcomes. This approach not only improves performance but also supports lasting heart health.

    Running Meditation May Lower Stress Levels

    Everyday stress can feel overwhelming, but running meditation provides a much-needed respite. As you immerse yourself in your run and focus on the present, the typical worries that clutter your mind begin to fade away. By integrating mindfulness into your running practice, you can effectively reduce stress and anxiety, leading to a calmer and more balanced mental state. This approach not only helps you manage stressful situations more smoothly but also improves your overall quality of life.

    Running Meditation Could Lead to Better Sleep

    If you find yourself tossing and turning at night, incorporating running meditation into your routine might be the solution you need. This practice not only helps expend excess energy but also cultivates a tranquil mind, making it easier to slip into a restful sleep. By blending mindfulness with your running routine, you’ll not only enhance the quality of your sleep but also reap the physical and mental benefits that come with a rejuvenating night’s rest. This approach supports overall well-being, making you feel more energized and balanced in everyday life.

    The Science Behind Mindfulness

    Mindfulness practice can change the structure and function of the brain, increasing gray matter in areas related to attention, emotion regulation, and memory.

    It can also increase the production of neurotransmitters such as dopamine and serotonin, and reduce the production of stress hormones such as cortisol. Aerobic exercise like running can enhance mental alertness and cognitive function by increasing blood flow and heart rate.

    The rhythmic nature of running can help induce a meditative state, making it easier to practice mindfulness.

    Running Meditation Techniques

    • Focus on your breath, taking deep breaths in through your nose and out through your mouth.
    • Pay attention to your body, noticing how it feels with each step and movement.
    • Use a phrase that you repeat to yourself or a physical sensation to help keep your mind focused and present.
    • Practice walking meditation as a way to transition into running meditation.

    Running Meditation for Beginners

    Running meditation is a wonderful way to blend physical movement with mindfulness practice, helping you stay focused and present in the moment. If you’re new to this practice, it’s important to start with the basics and gradually build up your routine. Here’s a step-by-step guide to help you get started with running meditation:

    1. Start with Walking Meditation: Begin by practicing walking meditation. This involves walking slowly and mindfully, paying attention to each step and your breath. This will help you get used to the idea of combining movement with mindfulness.
    2. Focus on Your Breath: As you transition to running, keep your focus on your breath. Take deep breaths in through your nose and out through your mouth. This will help you stay centered and calm.
    3. Pay Attention to Your Body: Notice how your body feels with each step. Are your muscles tense or relaxed? How does the ground feel under your feet? This awareness will help you stay present and connected to your body.
    4. Use a Mantra: Choose a simple word or phrase to repeat in your mind as you run. This can help keep your mind focused and prevent it from wandering.
    5. Start Slow: Begin with short runs and gradually increase your distance and intensity. This will help you build endurance and get comfortable with the practice.
    6. Stay Patient: Remember, running meditation is a practice. It’s normal for your mind to wander. When it does, gently bring your focus back to your breath or your mantra.

    By following these steps, you can start to incorporate running meditation into your routine, helping you stay focused, reduce stress, and enjoy the many benefits of mindful running.

    Preparing for Mindful Running

    Start by incorporating mindfulness into your everyday life, such as through meditation or deep breathing exercises, and recognize the importance of physical activity in enhancing both mental and physical health.

    Begin with short runs and gradually increase distance and intensity as you become more comfortable with the practice.

    Find a safe and comfortable running route, and consider running with a buddy or joining a mindful running group.

    Overcoming Challenges

    Don’t get discouraged if your mind wanders—simply acknowledge the thought and refocus on your breath or body.

    If you’re feeling tired or struggling with motivation, try incorporating physical training exercises into your routine.

    Remember that mindful running is a practice, and it’s okay to take breaks and rest when needed.

    Mindfulness Practice for Runners

    Practice meditation before or after your run to help calm your mind and prepare your body. Engaging in physical activity, such as running, enhances both mental and physical health by reducing stress, improving emotional resilience, and increasing body awareness.

    Use mindfulness techniques during your run to stay focused and present.

    Mindful Running in Daily Life

    Incorporate mindfulness into your daily routine through meditation or deep breathing exercises to cultivate a sense of calm and balance.

    Use mindful running as a powerful tool to reduce stress and enhance mental health, allowing you to navigate life’s challenges with greater ease.

    Apply the principles of mindful running to other areas of your life, such as work or relationships, by staying present and fully aware of your thoughts and emotions, leading to improved communication and emotional resilience.

    Frequently Asked Questions

    What is the difference between mindful running and regular running?

    Mindful running focuses on staying present and aware, unlike regular running, which targets physical training and performance. Regular running often involves goals like speed or distance, while mindful running emphasizes breath, body sensations, and surroundings to maintain a meditative state. Mindful running enhances mental health, reducing anxiety and boosting well-being, making it a holistic exercise approach.

    How do I get started with mindful running?

    Starting mindful running combines the physical benefits of running with the mental clarity of mindfulness. Here’s a quick guide:

    1. Set Your Intention: Before running, decide on a goal, like staying present or reducing stress.
    2. Choose a Quiet Place: Pick a peaceful route outdoors, if it’s available to you, to connect with nature and avoid distractions.
    3. Focus on Breathing: Maintain a comfortable pace, focusing on nasal breathing to stay calm.
    4. Be Aware of Your Body: Pay attention to sensations, from your feet hitting the ground to muscle movements.
    5. Stay Present: Redirect wandering thoughts to your breath or body, using a mantra if needed.
    6. Reflect Post-Run: After running, consider any changes in mood or energy.

    By following these steps, transform your runs into a moving meditation that boosts well-being. Remember, it’s a practice, so be patient and enjoy the journey.

    Can I practice mindful running if I’m not an experienced runner?

    Absolutely! Mindful running is for everyone, no matter your experience level. Focus on the present moment and integrate mindfulness into your run, without stressing over performance. Start at a comfortable pace, paying attention to your breathing and body sensations.

    You can begin with walking meditation and gradually transition to running. Mindful running is about self-discovery, reducing stress, and improving mental well-being, offering benefits for beginners and seasoned runners alike.

    Mindful Running and Technology

    Use apps or online resources to help guide your mindful running practice. There are numerous applications available that offer guided meditations, mindfulness tips, and running plans tailored to enhance your mental state and physical performance.

    Consider using a fitness tracker or running watch to track your progress and stay motivated. These devices can monitor your heart rate, pace, and distance, providing valuable insights into your running routine and helping you maintain a comfortable pace.

    Be mindful of your use of technology, and avoid distractions such as music or social media. While technology can aid your practice, it is essential to stay focused on the present moment, paying attention to your breathing pattern and how your body feels during the run.

    Mindful Running Communities

    Engaging with a mindful running community can significantly enhance your practice and motivation. Joining a local mindful running group or club offers a wonderful opportunity to connect with fellow runners who share your interest in combining physical activity with mindfulness. This sense of community can provide encouragement, shared experiences, and tips to help you stay focused and inspired.

    Additionally, participating in online forums or social media groups dedicated to mindful running can expand your network, offering a platform to exchange ideas, discuss challenges, and celebrate achievements with like-minded individuals from around the world. For those looking to deepen their practice, attending a mindful running retreat or workshop can be incredibly beneficial. These events often provide structured guidance, immersive experiences, and expert insights into the art of mindful running, helping you to refine your techniques and enhance your overall well-being.



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  • The Power of Human Connection: How Surrounding yourself with Good Peeps Improves Mental and Physical Health – article about the benefits of having positive social relationships in one’s life.

    The Power of Human Connection: How Surrounding yourself with Good Peeps Improves Mental and Physical Health – article about the benefits of having positive social relationships in one’s life.

    The Power of Human Connection: How Surrounding yourself with Good Peeps Improves Mental and Physical Health

    In today’s fast-paced, technology-driven world, it’s easy to get caught up in the hustle and bustle of daily life and neglect the importance of human connection. We often prioritize work, social media, and other digital distractions over face-to-face interactions with others. However, surrounding yourself with good people can have a profound impact on both your mental and physical health.

    The Science Behind Human Connection

    Studies have shown that social isolation can have severe consequences on our well-being. In fact, research has linked social isolation to a range of negative outcomes, including:

    • Increased risk of depression and anxiety

    • Weakened immune systems

    • Higher blood pressure

    • Increased risk of heart disease

    • Shorter lifespan

    On the other hand, surrounding yourself with positive social relationships can have numerous benefits. Here are just a few examples:

    • Improved Mental Health: Social connections can help reduce stress, anxiety, and depression by providing emotional support and a sense of belonging.

    • Boosted Immune System: Studies have shown that people with strong social connections tend to have stronger immune systems and are less likely to get sick.

    • Increased Happiness: Surrounding yourself with positive people can increase feelings of happiness and overall well-being.

    • Better Physical Health: Social connections have been linked to lower blood pressure, healthier weight, and a reduced risk of chronic diseases.

    The Power of Positive Relationships

    So, what makes a positive social relationship? It’s not just about having a large social network – it’s about having meaningful, supportive relationships with others. Here are some characteristics of positive relationships:

    • Emotional Support: People who provide emotional support and validation can help you feel seen, heard, and understood.

    • Trust: Trust is essential in any relationship. When you feel trusted and secure, you’re more likely to open up and be your authentic self.

    • Communication: Effective communication is key to any successful relationship. When you can express yourself freely and openly, you’re more likely to feel heard and understood.

    • Empathy: Empathetic relationships can help you feel understood and validated, which can be especially important during times of stress or uncertainty.

    Building Positive Relationships

    So, how can you build positive relationships in your life? Here are a few tips:

    • Put Away Your Phone: Make an effort to put away your phone and focus on the people around you.

    • Practice Active Listening: When engaging with others, make an effort to truly listen and understand their perspective.

    • Show Appreciation: Express gratitude and appreciation for the people in your life – it can go a long way in building strong relationships.

    • Be Vulnerable: Don’t be afraid to be vulnerable and open with others. It’s often the most meaningful connections that come from being authentic and honest.

    Conclusion

    Surrounding yourself with good people can have a profound impact on both your mental and physical health. By building positive relationships and prioritizing human connection, you can reduce stress, boost your immune system, and increase feelings of happiness and well-being. So, take the time to nurture your relationships and prioritize the people in your life. Your health and happiness will thank you!

    FAQs

    Q: How can I build positive relationships in my life?
    A: Start by putting away your phone, practicing active listening, showing appreciation, and being vulnerable with others.

    Q: What are some signs of a positive relationship?
    A: Signs of a positive relationship include emotional support, trust, effective communication, and empathy.

    Q: Can I still have positive relationships if I’m socially anxious?
    A: Yes! While social anxiety can make it challenging to form relationships, there are many ways to build connections without feeling overwhelmed. Start small and focus on building relationships with people who understand and support you.

    Q: How can I prioritize human connection in my busy life?
    A: Make time for face-to-face interactions, schedule regular check-ins with friends and family, and prioritize activities that bring you joy and connection with others.

    Q: What if I’m struggling to form positive relationships?
    A: Don’t be discouraged! Building positive relationships takes time and effort. Start by focusing on small, incremental steps, such as reaching out to a friend or family member, or joining a social group that aligns with your interests.